The Pursuit of sub 16

ITMB Wieczorem 5k

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Location:

Thornton,CO,USA

Member Since:

Jan 22, 2009

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

5k- 16:23 (2011)

8k- 27:33 (2008)

10k - 35:46 (2017)

Half Marathon- 1:17:22 (2016)

Marathon - 2:55:10 (2017)

Short-Term Running Goals:

Boston 2017!! Hot but great!

Long-Term Running Goals:

  • Win several marathons aside from other road races.
  • Break 16:00 in a 5k.
  • Go sub 2:35 in the marathon
  • Go 1:15 in the half

 

Favorite Blogs:

Miles:This week: 35.10 Month: 118.90 Year: 1501.35
Asics DS Trainers Lifetime Miles: 664.68
Asics DS Trainer Bl/Yel Lifetime Miles: 387.10
Asics White 2000 3 Starred Lifetime Miles: 598.83
Asics 2000 3 GT White/Blue NEW Lifetime Miles: 582.34
New 2000 2 GT Blue/Org Lifetime Miles: 591.61
Asics Hyperspeed 7 Lifetime Miles: 146.10
Asics 2000 4 Gr/ylw Lifetime Miles: 538.39
Asics 2000 4 Blk/or. STAR Lifetime Miles: 390.70
Asics 2000 Bl/Org NEW Lifetime Miles: 19.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
80.140.002.111.0083.25
Asics 2000 4 Blk/or. STAR Miles: 73.15Asics Hyperspeed 7 Miles: 4.31Asics 2000 4 Gr/ylw Miles: 5.79
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.000.000.003.75

so eager to get back to training that I ran first thing after I woke up today. 3.75 in 7:55 avg pace + a few strides, goal this fall shortened cycle is to go sub-1:17 in the half in Carlisle on Nov. 4

Asics 2000 4 Blk/or. STAR Miles: 3.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

easy run today, 7:27 pace, actually somewhat sore

Asics 2000 4 Blk/or. STAR Miles: 4.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 tonight in 7:27 avg pace - strides after. Actually still quite sore 

Asics 2000 4 Blk/or. STAR Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

warm 7:27 pace

Asics 2000 4 Blk/or. STAR Miles: 5.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

another hot one - 7:19 pace

Asics 2000 4 Blk/or. STAR Miles: 4.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: ITMB Wieczorem 5k (3.11 Miles) 00:17:39, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.390.002.111.005.50

Final evening run along the Wisla tonight. Only 6 days of training into this new cycle and so I didn't know what to expect - especially after a full 2 weeks off running and eating pretty horribly. My goal was to maintain a good tempo and hopefully be in the 18:30 (6:00) range. Lot of people showed up tonight which was really awesome. It was super hot all day and even at the 8pm start, it was probably mid-80s, thankfully the sun had dipped down. Got out first mile in 5:46, was amazed at how smooth it felt despite the breathing not feeling as easy. hit the turnaround in 8:5X, was all alone at this point in front, so I knew I'd have to maintain a lot of focus to keep running hard on my own. 2nd mile was 5:34 (11:20, 5:40 pace). last mile I started to feel the lack of overall fitness of this new cycle, but I still cruised home in  5:43 + 36 seconds roughly for the last .11 for a total of 17:39. By far the best shape I've ever started a training cycle in and assuming I can slow down enough on my easy days, I should be in for a really fast half this fall! Looking forward to it!

Asics Hyperspeed 7 Miles: 4.31Asics 2000 4 Gr/ylw Miles: 1.19
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.000.004.60

old shoes for the last run in Krakow before heading back home, 4.6 felt kinda sore + strides

Asics 2000 4 Gr/ylw Miles: 4.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 back in Colorado - altitude got me 

Asics 2000 4 Blk/or. STAR Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

Asics 2000 4 Blk/or. STAR Miles: 6.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

Asics 2000 4 Blk/or. STAR Miles: 5.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

decent workout today. 7.2 in just under 55

Asics 2000 4 Blk/or. STAR Miles: 7.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

easy run today. Very humid. 

Asics 2000 4 Blk/or. STAR Miles: 6.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

6.3 easy in 7:37 avg pace

Asics 2000 4 Blk/or. STAR Miles: 6.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 early in 7:21 avg pace-ish

Asics 2000 4 Blk/or. STAR Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

7:25 pace

Asics 2000 4 Blk/or. STAR Miles: 7.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
80.140.002.111.0083.25
Asics 2000 4 Blk/or. STAR Miles: 73.15Asics Hyperspeed 7 Miles: 4.31Asics 2000 4 Gr/ylw Miles: 5.79
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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